Fish Tacos (Light, 25g Protein)

[!TIP] Use corn tortillas

• Corn tortillas = 50-70 cal each (smaller standard)
• Flour tortillas = 100-150 cal each (much heavier)
• Tacos feel indulgent with corn tortillas but keep calories reasonable

Why This Works

Fish taco advantages:

• Fresh, light: Easier on stomach than heavier meats
• High protein: 6 oz fish = 35g protein spread across tacos
• Customizable: Add/subtract toppings for appetite/texture preferences
• Different from standard fare: Keeps meals from getting boring

GLP-1 portion reality:

• Restaurant: 3-4 tacos + side + chips = 1000+ cal
• This recipe: 2-3 tacos = legitimate meal (350-450 cal)
• Appetite naturally smaller = won't eat restaurant portions anyway

Fish Options

| Fish Type | Protein (6 oz) | Flavor | Best For | |-----------|---------------|--------|----------| | Cod/White fish | 25-30g | Mild | Classic, versatile | | Tilapia | 30g | Mild | Inexpensive, cooks fast | | Mahi-Mahi | 30g | Mild | Similar to cod, slightly firm | | Halibut | 35g | Mild | Higher protein, pricier | | Salmon | 35g | Rich | Strong flavor (not traditional, but good) | | Shrimp | 25g | Sweet | Already covered separately |

Recommendation:

• Cod/Tilapia = inexpensive, mild, cooks fast
• Halibut/Mahi-Mahi = if budget allows, slightly firmer
• Salmon = if you like strong fish flavor (not traditional but works)

Base Recipe (Cod Fish Tacos)

Ingredients (makes 4-6 tacos):

Marinade/Seasoning:

• 6 oz cod fillet (or tilapia/mahi-mahi)
• 1 tbsp olive oil
• 1 tbsp lime juice (fresh)
• 1 tsp cumin
• 1/2 tsp chili powder
• 1/2 tsp garlic powder
• Salt + pepper

Tacos:

• 4-6 small corn tortillas (50-70 cal each)
• 1/2 cup shredded cabbage or lettuce mix
• 1/2 cup pico de gallo (salsa)
• 2 tbsp fresh cilantro, chopped
• Optional: 1/4 cup sour cream or Greek yogurt
• Optional: 2 tbsp cotija cheese (crumbly white cheese, optional)

Directions:

1. Marinade fish: Mix olive oil + lime juice + spices. Rub over fish (15 min marinade OK, longer is fine).
2. Cook fish:
   • Pan-sear: Hot skillet with oil, 3-4 min per side.
   • Oven bake: 400°F for 8-12 min (for larger pieces).
   • Air fryer: 8-10 min at 375°F.
3. Season fish: Additional salt + pepper if needed.
4. Warm tortillas: Briefly warm in dry pan 30 sec per side (softens, not crunchy).
5. Assemble tacos: Flake fish, distribute across tortillas, add cabbage, pico de gallo, cilantro.
6. Add optional toppings: Sour cream/Greek yogurt + cotija cheese.
7. Serve with lime wedges (fresh squeeze adds brightness).

Cooking Methods

Pan-Seared (Preferred)

Why it works:

• Creates slight crust on fish
• Fast cooking
• Easy to watch doneness

Method:

• Heat skillet medium-high, add 1 tsp oil.
• Sear fish 3-4 min per side.
• Done when fish flakes easily.

Oven-Baked

Why it works:

• Hands-off
• Good for larger pieces
• Less oil needed

Method:

• Preheat 400°F.
• Place cod on baking sheet (lined with parchment).
• Season as above with oil + spices.
• Bake 8-12 min until translucent (cooking time varies by thickness).

Air Fryer (Fast)

Why it works:

• Fast, consistent cooking
• Less oil than pan-sear
• Crisps slightly (fish doesn't fry, but nice effect)

Method:

• Preheat 375°F.
• Place cod in basket (may need 2 batches depending on size).
• Cook 8-10 min, flip halfway.

Topping Variations

Classic Baja Style

• Cabbage + pico de gallo + sour cream
• Fresh cilantro, radish slices
• Lime wedges

Spicy Arrabbiata

• Add jalapeño slices + hot sauce
• Omit sour cream (or use Greek yogurt mixed with hot sauce)
• Extra chili powder in fish seasoning

Avocado Cream

• Mash 1/2 avocado + 1 tbsp lime juice + 2 tbsp Greek yogurt
• Use instead of sour cream (healthy fat substitute)
• Adds creaminess without heavy calories

Mango Salsa

• Replace pico de gallo with mango salsa (sweeter)
• Still use cabbage crunch
• Tropical spin on classic

Greek Yogurt "Sour Cream"

• 2 tbsp Greek yogurt + 1 tsp lime juice + 1 tsp cumin
• mimics sour cream, adds protein, fewer calories

Comparison:

• Regular sour cream: 60 cal per 2 tbsp, 0g protein
• Greek yogurt sub: 30 cal per 2 tbsp, 4g protein

Tortilla Options

| Tortilla Type | Calories | Protein | Flavor Profile | |---------------|----------|---------|----------------| | Corn tortilla (small) | 50-70 cal | 1-2g | Authentic, corn flavor | | Flour tortilla (small) | 100-150 cal | 2-3g | Softer, less corn taste | | Cauliflower tortilla | 30-60 cal | 0-1g | Low carb alternative | | Coconut tortilla | 30-50 cal | 0g | Grain-free option |

Recommendation:

• Corn tortillas = authentic, low-cal
• If intolerant: Cauliflower or coconut (more expensive option)
• Avoid large flour tortillas (too calorie-dense for GLP-1 portions)

Side Options

As complete meal (with small side):

• Guacamole: 1/2 avocado mashed = 120 cal + healthy fats
• Black beans: 1/4 cup = 60 cal + fiber
• Mexican rice: 1/4 cup = 50-70 cal (if you can handle starch)
• Extra veggies: Cucumber, jicama, radish (minimal calories, crunch)

Avoid standard restaurant sides:

• Chips and salsa: 400-500 cal for small portion
• Fried side dishes: Add unnecessary calories
• Heavy refried beans: Can be 200 cal for 1/2 cup

Meal Prep

Fish cooking:

• Fish doesn't hold up well as leftovers (gets fishy).
• Cook fresh day-of (best approach).
• Or cook fish in morning, assemble tacos for dinner later.

Tortillas/toppings:

• Tortillas hold for days.
• Cabbage/lettuce: Prep ahead, store separately.
• Pico de gallo: Fresh is best, but store-bought works.
• Cilantro: Freshest same day

Reheating:

• Fish: Reheating makes fish fishy - best cooked fresh
• Tortillas: 30 sec microwave or toaster (warms, not crunchy)
• Assembly: Assemble tacos right before eating

[!WARNING] Watch fish doneness

• Undercooked fish: Still translucent, raw texture
• Perfect: Flakes easily with fork, opaque throughout
• Overcooked: Dry, tough, unpleasant (fish dries out fast)
• Better undercooked than overcooked (for cod - firm white fish like halibut, aim for perfect)

[!NOTE] Cod vs Tilapia

• Cod: Slightly firmer texture, tends to be higher quality
• Tilapia: Often cheaper, softer texture
• Both work fine in tacos
• Freshness matters more than variety (off fish = bad tacos regardless)

[!BONUS] Fish is lean protein

• 6 oz cod = 120-150 cal, 30g protein WITHOUT tortilla/toppings
• Compare: 6 oz beef = 350-400 cal, 30g protein (much higher fat/calories)
• Same protein, way fewer calories with fish